As a cardiovascular workout, swimming is ideal. It exercises the heart and the lungs and works almost every muscle in the body.

As a compliment to other sports, fitness swimming is ideal - athletes use swimming as a winter training routine or footballers can use it to assist training or rehabilitation after injury.

Birmingham City Council's Fitness Swimming programme is a structured swimming plan is ideal as a means to focus an effective fitness regime that you can follow at your own pace. The training cards set out the exact routine and allow you to check the frequency and distances that you swim at a level that is comfortable for you.

The programme cards are available at all pools, giving comprehensive advice on each stage of the exercise session from warming up to cooling down. Each card offers helpful tips on improving techniques and includes suggestions on drills, times and distances.

Useful Links

Calorie Counter

Lane Swimming Time Table

Swimming Pool Map

There are 15 levels to the scheme and it is designed for everyone - not just potential Olympic entrants! Whether you are just starting out, a little bit rusty or a decent club swimmer you can start the Fitness Swimming programme at a level to suit you.

Lane swimming sessions are ideal for fitness swimming and most Birmingham City Council pools run lane swimming. Click on the Lane Swimming Time Table link to the left for more details.